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Training Log Archive: Joshosh

In the 1 days ending Mar 23, 2019:

activity # timemileskm+m
  Orienteering ◪5 1:42:51 10.48(9:49) 16.86(6:06) 25162 /62c100%
  Running (Road)4 1:32:38 11.04(8:23) 17.77(5:13) 137
  Total8 3:15:29 21.52(9:05) 34.63(5:39) 38862 /62c100%
  [1-5]8 3:14:17
averages - sleep:7.2 rhr:55

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Sa

Saturday Mar 23, 2019 #

Event: IJS Relay - A
 
Event: IJS Relay - B
 
Event: IJS Relay - C
 
8 AM

Running (Road) warm up/down 24:00 [3] 4.2 km (5:43 / km)
rhr:55 slept:7.17 shoes: Asics Gel-Noosa FF 2 (Pink)

Another thing to add to the list against the Garmin Vivoactive 3 HR. Lost the data for this and parkrun because it turns out the watch only holds data on itself for 8 activities and deletes older ones to be replaced with new ones. If you havent downloaded before it starts to over-write then you lose the data....

Measured online. Short loop before parkrun and the low loop course marking with zacosh.
9 AM

Running (Road) tempo 17:34 [4] 5.0 km (3:31 / km) +48m 3:21 / km
shoes: Asics Gel-Noosa FF 2 (Pink)

First run as an official Donore Harriers athlete!

Picked up a parkrun before heading over to the Phoenix Park. Nice morning. Zac decided to sit it out, probably a good call looking at the daily total! Started off ok (~3:20 for the 1st km) but could feel the tiredness in the legs from the last few weeks so just rolled around after I got my gap.

Data lost for reason mentioned in warm up
10 AM

Running (Road) warm up/down 24:25 intensity: (12 @1) + (5 @2) + (10:31 @3) + (13:28 @4) + (9 @5) 4.22 km (5:47 / km) +51m 5:27 / km
ahr:164 max:178 shoes: Asics Gel-Noosa FF 2 (Pink)

From Waterstown Park over to the Phoenix Park with zacosh to watch the IJS TT. Conditions were better than I've ever seen. Maybe I should've tapered down and had a go.
12 PM

Orienteering ◪ 28:03 intensity: (28 @0) + (6:55 @1) + (15:41 @2) + (4:59 @3) 2.91 km (9:38 / km) +50m 8:52 / km
ahr:140 max:159 spiked:18/18c shoes: Asics Gel-Noosa FF 2 (Pink)

With zacosh hanging the controls for the relay simulation training this afternoon. Dave M went and popped out the 5 controls for the corridor training.
1 PM

Orienteering ◪ 32:53 intensity: (6 @0) + (51 @1) + (23 @2) + (27:02 @3) + (4:31 @4) 6.54 km (5:02 / km) +47m 4:51 / km
ahr:159 max:170 spiked:3/3c shoes: Icebug Acceleritas 5 RB9X

Everyone took the difficult option with blanked out map which was great....did require some peer pressure but we got there! Options to do shorter loops so something for everyone. Started last and just checked on any juniors (and not so juniors) I passed on my travels.

Planned the training but drawing on a computer is a bit different to executing it in the terrain so think I still got a decent workout. Drifted out on a few occasions.

Everyone seems to have enjoyed it and got something out of it. Maybe should've put bigger gaps between people as there were a good few groups going around.

CorridorO
2 PM

Orienteering ◪ 8:24 intensity: (12 @1) + (21 @2) + (38 @3) + (4:21 @4) + (2:52 @5) 1.57 km (5:20 / km) +58m 4:31 / km
ahr:171 max:186 spiked:11/11c shoes: Icebug Acceleritas 5 RB9X

The relay simulation plan was effectively 3 * 1.5km forked intervals. The first one was a mass start for the juniors and some parents to try and add to the chaos. We gave them maps in a mixed up order. I took a punching start after giving them ~ 50seconds head start. It was pretty cool coming down into c2 and seeing everyone swarming and then splitting for the next forked controls. Only closed down on the leading LiamC on the big climb and then we had a different final forking.

Relay Course C
3 PM

Orienteering ◪ 7:46 intensity: (15 @1) + (8 @2) + (1:49 @3) + (2:52 @4) + (2:42 @5) 1.62 km (4:47 / km) +36m 4:18 / km
ahr:169 max:184 spiked:11/11c shoes: Icebug Acceleritas 5 RB9X

For leg 2 simulation I sent the juniors off in smaller groups and singles with small time gaps to simulate set up after a first change over. Whatever forking they had first they picked one of the other 2 available options for this.

Started last again so I could do some chasing, not sure of the time gaps for this interval. Again caught LiamC on the final climb and we had different forkings

Relay Course B

Orienteering ◪ 8:10 intensity: (11 @0) + (50 @1) + (4:46 @2) + (2:23 @3) 1.64 km (4:58 / km) +43m 4:24 / km
ahr:143 max:157 spiked:10/10c shoes: Icebug Acceleritas 5 RB9X

For the final leg simulation they got lined up in order of age and we sent the youngest off first as the rabbit and the oldest last to do the chasing and put them under a bit of pressure. Could see there were lots of tired legs around at this stage. About 30sec between the M16s and M18s and then 30sec back to me as chaser again. LiamC was leading again to the last climb and the forkings split us apart. Peter Reed and Andrew Elwood both look to have come up the last hill together and had different forkings. Some quick juniors around at the minute.

Relay Course A
5 PM

Orienteering ◪ 17:35 intensity: (11 @0) + (4:45 @1) + (12:05 @2) + (34 @3) 2.57 km (6:51 / km) +17m 6:38 / km
ahr:136 max:152 spiked:9/9c shoes: Icebug Acceleritas 5 RB9X

We had a short chat after training to run through some take home pointers and then everyone went their own ways. Mike, Ciaran & Cliodhna and zacosh gave me a hand taking in all the controls from the relay training and corridor. We plugged the CorkO and GEN training sessions next weekend too.

Relay Training Controls

Running (Road) warm up/down 26:39 intensity: (16 @0) + (12:45 @1) + (13:38 @2) 4.35 km (6:07 / km) +38m 5:52 / km
ahr:132 max:142 shoes: Asics Gel-Noosa FF 2 (Pink)


Home with a very tired zacosh, good training day for him!

Thanks to 3roc for the map for the day, CNOC for the kit, Dave M for doing the IT side, Ruth & Mike for sorting the TT, Ciaran D and John R for printing and generally being helpful and Zac for doing everything that needed doing! I think the Juniors had a good day and hopefully all learned something.

A - Splits

B - Splits

C - Splits

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